Mandy Knaap

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SHOULDER EXERCISES

 

Remember – Exercise should never be painful

The exercises in this section are only examples of possible exercises for various stages of rehabilitation. The number of reps, sets and hold periods of each exercise will depend on your stage of rehabilitation, your strength and range of movement.

Please consult your physiotherapist before embarking on a rehabilitation program. The physio will advise you about the intensity, frequency, speed and number of reps of each exercise. The physio will prescribe the correct exercises at the correct stage in your rehabilitation program. A good rehabilitation program is tailor made to each specific person or patient.

The only exercises that work are the ones that you do!

Lateral rotation

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(a)    Lie on your side with your hips and knees bent.

Your elbow is resting on your side with your forearm across your body.

Rotate your shoulder outwards by lifting your hand away from your body as far outwards as possible.

Your elbow must remain relaxed on your side and your shoulder is relaxed not elevated.

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You can progress the exercise by holding a weight or a bottle of water or sand.

hands
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(b)  Tie a knot in one end of a length of theraband and put it through a door at elbow height.

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Stand sideways in front of the door holding the theraband in the hand furthest from the door.

Pull the theraband by rotating your shoulder outwards keeping your elbow against your body.

Slowly release the contraction.

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Serratus anterior exercise 

serratus anterior exercise (a) 1; p89
serratus anterior exercise (a) 2; p90

(a)  Lie on your back on the floor with your arm straight and perpendicular  to the floor.

Stretch your hand upwards towards the ceiling so that your shoulder lifts off the ground.

serratus anterior exercises (a) 3; p92
serratus anterior exercise (a) 4; p91

Progress the exercise by adding a weight in your hand.

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Advanced serratus anterior exercise –( push up plus exercise) 

advanced serratus anterior exercise  1; p14
advanced serratus anterior exercise 2; p15

Kneel on the floor on your hands and knees.

Keep your elbows locked and drop your chest to the floor so that your shoulder blades move together closer toward your spine.

Push on your hands so that your shoulder blades move away from each other and from the spine by rounding your upper back.

Progress the exercise by repeating it :

(a)    in a woman’s push up position

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(b)    holding onto the edge of a kitchen counter (or bed)

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(c)    in a man’s push up position

advanced serratus anterior exercise C 1; p18
advanced serratus anterior exercise C 2; p19

(d)   in a plank position on your elbows

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Alternative serratus anterior exercise 

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Hold the ends of a length of theraband in each hand with the theraband around your upper back.

Your elbows are straight or semi-flexed.

Stretch your hands forward away from your body and round your upper back so that your shoulder blades move away from each other and the spine.

Slowly release the contraction so that your shoulder blades move towards each other and the spine.

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RHOMBOID EXERCISES

With theraband  

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Fold a length of theraband in half and tie the folded end into a knot.

Put the knot through a closed door at shoulder height.

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Grab each length.

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Pull each length of the theraband by pulling your shoulder blades towards each other.

Your elbows remain straight.

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Advanced rhomboid exercise 

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Lie in a corner of a wall with your body in a straight line and your feet away from the wall.

Your elbows are bent and are against the wall on either side a small distance away from your body.

Push your body out of the corner of the wall by pushing on your elbows.

Slowly release the contraction by lowering your body towards the corner of the wall.

Keep your body in a straight line.

The further your feet are away from the wall the harder the exercise will be to do.

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